Tag: grip strength
Arnold Schwarzenegger Shares ‘Get a Grip’ Strength Test & Circuit Workout for Improved Longevity
At 75 years old, longevity has become vitally important for bodybuilding legend Arnold Schwarzenegger. In a recent Daily Pump Newsletter entry, Schwarzenegger discussed the importance of grip strength with age and revealed a circuit workout he designed to increase the likelihood of living longer.
Navigating a wildly successful bodybuilding career, Arnold Schwarzenegger proved himself throughout the 1970s and 80s with exceptional balance and muscle proportions. En route to earning a total of seven Mr. Olympias, Schwarzenegger faced off against mainstays such as Frank Zane, Franco Columbo, and Sergio Oliva.
In retirement, Schwarzenegger still has a vested interest in the sport’s evolution. He co-founded the Arnold Sports Festival with the late Jim Lorimer, which serves as the second biggest show in bodybuilding behind Mr. Olympia. In March, Samson Dauda laid claim to the event’s 35th title.
In addition to hosting bodybuilding competitions, Schwarzenegger remains busy with acting obligations and workout demonstrations. Given his status as one of the greatest bodybuilders of all time, athletes and fans take notice when Arnold is training. He recently tackled a circuit workout and stressed a lesson to his followers: “Don’t think, just do.”
Arnold Schwarzenegger Reveals Grip Strength Test for Living Longer
In his latest offering, Schwarzenegger underlined a two-step grip strength test created for boosting longevity.
Get A Grip
There are many ways to test how well you’re aging. But one test, in particular, is worth taking because it provides a clear path for improvement.
Research suggests that grip strength is one of the best predictors of longevity.
One study even claims that grip strength is better at predicting premature death than blood pressure. The reason could be that a lack of strength indicates accelerated DNA aging, which is linked to disease and disability.
Is your grip strong enough? According to Dr. Andy Galpin, there are two ways to test your grip.
Test #1: The hand-grip dynamometer
You want a minimum grip strength of 40 kilograms (about 88 pounds). But, ideally, you’ll be able to hit 60 kilograms (152 pounds). You’ll also want to make sure your hands are similarly strong. Dr. Galpin suggests no more than a 10 percent difference between your hands.
Test #2: The dead hang
Grab a pullup bar by wrapping both of your hands completely around the bar and gripping tightly. Your goal is a minimum of a 30-second hang. Ideally, you’ll be able to hold yourself for 60 seconds.
Considering that grip strength is associated with longevity, Schwarzenegger offered a workout that capitalizes on that fact.
Workout of the Week: The Longevity Workout
Schwarzenegger said the first circuit is a combination of farmer’s walks and pushups. For the second demonstration, the bodybuilding icon practiced farmer’s walks and squats.
“You just found out that grip strength is associated with longevity. Previously, we shared that pushups are also associated with fighting off premature death. This workout includes the exercises you need to become stronger and increase the likelihood that you can live longer.
The workout consists of 2 circuits, each consisting of 2 exercises. The first circuit is a combination of farmer’s walks and pushups. And the second circuit is more farmer’s walks and squats. If you’re keeping score at home, the farmer’s walks will help improve your grip.
Pick up the weights, and walk 20 to 30 steps with a weight that’s heavy. Set the weight down, and then do your pushups.
If you don’t have weights, you can fill two backpacks or totes with books, hold one in each hand, and perform the carries. All you need to do is make sure the bags are heavy and hard to grip.
Circuit 1: 3-4 rounds
Complete the first exercise and immediately do the second exercise. Then rest for 2 to 3 minutes and repeat.
1A. Farmer’s Walk: 20 to 30 steps
1B. Pushups: 10 to 30 reps (your strength will determine how many reps you perform
After you complete all the rounds of the first circuit, then move to the next circuit.
Circuit 2: 3-4 rounds
Follow the same approach as the last circuit. Complete the first exercise and immediately do the second exercise. Then rest for 2 to 3 minutes and repeat.
2A. Farmer’s walk: 20 to 30 steps
2B: Bodyweight squats: 10 to 30 reps (You can also add weight if you want; your strength will determine how many reps you perform)”
During Schwarzenegger’s Mr. Olympia tenure, fans have long wondered about his potential steroid cycles. Those burning questions were finally answered recently when the bodybuilder took to a Men’s Health interview. According to ‘The Austrian Oak,’ he used a two-compound protocol of Dianabol and testosterone to sustain himself when he was at the height of his career.
Whether the topic is sleep, alcohol consumption, or weight loss, Schwarzenegger has the answer. Similar to Joey Swoll, Schwarzenegger says he’s on a mission to make fitness a priority worldwide for everyone regardless of body type.
RELATED: Arnold Schwarzenegger Shares 4 Ways to Strengthen Your Routine
Health and longevity are paramount for Schwarzenegger, who has made it clear that anti-aging is one of his top priorities. Given his health and vibrancy at 75, perhaps bodybuilding is the closest outlet athletes have to the fountain of youth.
Published: 29 May, 2023 | 3:10 PM EDT
How The Reverse Grip Row Builds Bigger Backs and Bis
Row your way to a bigger, stronger back.
Building our backs may seem challenging but it is quite the opposite with exercises like the reverse grip row. Working with those top exercises to build muscle and improve other areas of our gains can make those back building days just a touch easier, especially as you look to improve your overall gains. A bigger and stronger back goes way beyond simply aesthetic.
A muscular back does look good, don’t get us wrong, however, working with a stronger back improves posture and stabilization as you look to perform more efficient functional movements and more powerful sport specific ones. With an effective exercise like the reverse grip row, these can be accomplished in no time.
Let’s take a look at the reverse grip row and see what makes this exercise so great. From what it is, to muscles worked, the great benefits of it, and how best to perform it, this guide will set you up so you can put this into any routine you have. Plus, we will offer up some alternatives and good exercises to pair with to make your entire workout experience with the reverse grip row worth it.
What Is The Reverse Grip Row?
The reverse grip row was made popular by legendary bodybuilder, Dorian Yates, and is often referred to as the Yates Row for this reason. A great strength building exercise using the barbell, this row is typically used for heavy training in order to build back strength, among other muscle groups. It is effective for building both strength and size, while also enhancing those pulling movements, since your lats are crucial muscles used for pulling. This will also enhance power and stability given the nature of this movement.
Related: The Ultimate At-Home Barbell Workouts
Muscles Worked
For this exercise, you will mainly feel your lats and middle back muscles get work done, as this is an effective back builder. However, your biceps and shoulders do feel a burn given the nature of the pulling movement. While shoulders are a “push” muscle, you will still find that these are necessary for added stability and to assist with the overall movement. Your core will see great work done as well given the nature of stabilizing and really feeling grounded and you lift big weight.
Benefits Of The Reverse Grip Row
The benefits of the reverse grip row are great and should reflect what you are looking for if you choose to put this exercise into your routine. It may seem easy to say that this exercise simply builds muscle and call it day. But Dorian Yates used this exercise to continue a dominant bodybuilding career so there must be something up with reverse grip rows.
Benefits of the reverse grip row include:
Works those upper body muscles: By working your lats and biceps, you get a well-rounded exercise to build upper body muscles while also looking enhance overall strength and size.
Build stability: Strengthening your core and working to improve the position of your spine will enhance stability for those more functional movements, as well as any sport specific needs when it comes to other workouts.
Can lift more weight: Using the barbell can allow you to pack on weight so you lift more and see bigger gains to muscle hypertrophy, making this exercise totally worth it.
Offer interesting row variation: This offers a good variation to the row that actually works to build your back more and challenge your biceps in a different, more effective way.
Related: Back At It: Top 3 Back Exercises For Beginners
How To Perform It
Knowing how best to perform this exercise will allow you the benefit of doing so safely while lifting tons of weight. This ensures no unwanted soreness or injury takes you out of the gym. Technique is something real lifters take seriously, but for those who just show up, pack on weight, and start lifting, this can be a disaster if not done correctly.
Here are the steps for performing the reverse grip row:
Stand tall while holding the barbell with your palms facing up.
Bending slightly at the knees, engage your core and keep your back straight. Your arms will be perpendicular to the ground thus making this your starting position.
When ready, lift the barbell by keeping your elbows close to your body as you lift. At the top, you can give your back muscles a squeeze to get the most out of this.
Lower back down to the starting position in a controlled motion while still keeping your core tight and your back neutral.
Repeat for your desired number of sets and reps.
Other Back Exercises To Pair With
As a part of a great back building routine, it is important to know what to look for in order to round out a great workout. Knowing what exercises work best to pair with this can enhance your workouts and take them to the next level as you look to see the best gains possible. Other top back building exercises to pair with the reverse grip row include:
While there are plenty of other exercises, both back-oriented and not, to pair with this exercise, we wanted to share a few to get you started. The more you train with the reverse grip row, the more comfortable you will feel as you start branching out into other areas of back building exercises.
Wrap Up
The reverse grip row is a great back building exercise to enhance your gains so you see the best results possible. As an effective way to build strength and size, while also working to get the most out of working other muscles aside from your lats, this exercise is one to give you the best chance at seeing those results you want most. Dorian Yates became a bodybuilding legend because of his work ethic and this exercise, also known as the Yates Row, is just one of many reasons why. Try this exercise today and see what it can do for your back building gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
Various Ways To Grip The Deadlift & How They Differ
Mix up your deadlift with different grips, each unique in their own way.
When it comes to the deadlift, how often do you change up your grip? Most likely never, or at the very least, rarely. It’s nobody’s fault. We get comfortable with a grip, especially with a lift as heavy as the deadlift, and refuse to change given that we continue to lift big weight.
However, for those looking to change up their deadlift grip and really elevate those gains, knowing what different options are out there can make or break those gains for the better. Each grip targets the lift in a unique way to give ourselves that added benefit of increased growth and constant muscle confusion to never stop said growth.
The deadlift is one of those beastly exercises, testing not only our sheer strength but also mental will as we look to be the absolute best we can be. While there are all sorts of equipment and gear we can use, like deadlift socks or a weightlifting belt, when it comes down to the deadlift and your respective grip, nothing beats the connection your hands have on the bar. As the only point of contact, you want to be sure this will only enhance your gains so you see the best results possible.
Let’s take a look at various deadlift grips and see what makes each of these unique. By knowing how to do each grip, while also knowing what benefits they have, you can greatly enhance this monster lift in the deadlift so you see the best gains possible.
Benefits Of The Deadlift
Before we jump into these deadlift grips, let’s do a quick recap on some of the benefits of the deadlift. What you will find is this lift is something to test real strength and mental will and isn’t for those just out for a casual lift. Sure, you can put light weight and still see progress, but for the serious lifters, it’s all about lifting as much weight as possible. However, the deadlift must be done in a safe and effective way to avoid injury.
Benefits of the deadlift include:
Increased back strength: Building those muscles and overall muscle mass is important for this works to allow us better support and stability when it comes to pulling movements and also better postural support.
Enhanced lower body muscle growth: For those looking to build their lower body, the deadlift will work your quads, hamstrings, and glutes and can give you a more grounded and supported feel.
Better power: With the increased lower body growth, and the explosive nature of the deadlift, what you will find is that your power output will increase greatly (1).
Better grip strength: With so much weight on the bar and you needing to properly grip this exercise, you will find your grip will improve when it comes to other exercises and more functional movements (2).
Related: Engineering the Perfect Deadlift
Why Grip Matters
Grip matters because without a good grip, your lift is uncomfortable. And by uncomfortable we don’t mean not relaxing or not fun. We mean that you can seriously hurt yourself, or your gains, by not actually caring enough about grip. Your hands are the principle point of contact to the bar and you must take advantage of this in order to see the best gains possible.
The right grip is also important because it does matter how much you lift. The more weight on the bar, the more secure of a grip you need in order to actually get that weight up. With a focus on grip, you will most certainly find success with this lift.
Various Ways To Grip The Deadlift
Now, let’s get into these various grips. You may find one on here that you wish to explore further and ultimately, unlock some gains you may have been missing.
Traditional or Overhand Grip
This is a very common grip and one that is useful as you try to improve your overall grip strength. Great for keeping everything symmetrical, this allows you to build better grip and will fix any imbalances that can arise. Most likely, this is the grip you have been using for everything, and we don’t blame you, for it is the standard.
Mixed Grip
A mixed grip is an interesting grip but one that is very easy to transition to from the normal overhand grip. Simply flip one hand under the bar so you grab it with your palm facing up. Leave your other hand with an overhand grip over the bar. You will find you can lift a bit more weight this way since the bar is supported from underneath.
Snatch Grip
The snatch grip will see you with a grip very similar to the snatch exercise. Your hands will be a bit wider and the benefit of this is that you get more of the back involved, especially the upper back. This is a good one to try if you are feeling adventurous and can help boost your snatch exercise at the same time.
A very strong grip position, you will find the hook grip is something to take advantage of as you try to lift heavy weight in a safe way while avoiding any unwanted imbalances. The trick here is to place you thumb between the bar and your fingertips, giving this a more solid feel and supported hold.
Using Lifting Straps
While using weightlifting straps may not count as your traditional grip, this piece of equipment is a must have in your gym bag if you are a constant deadlifter. What you will find is that lifting straps can enhance grip, assist with heavy lifts, reduce injury with extra support, and provide comfort when lifting such big weight. Definitely look into a quality pair of lifting straps if you feel the deadlift is your go-to exercise.
Wrap Up
The deadlift is one of those exercises we love to perform but we don’t always think about our grip and how it can affect us. Putting an emphasis on changing form and allowing ourselves the opportunity to see better gains is all that matters. Mix up your grip and see if this changes the way you deadlift today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Thompson, B.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
Incel, N.; et al. (2002). “Grip strength: effect of hand dominance”. (source)
5 Ways To Improve Your Grip & Deadlift More Than Larry Wheels
You are only as strong as your grip strength.
There comes a day in every lifter’s life when he is handed a stuck jar to open. And then there comes a day when you run out of excuses to defend your poor grip strength – “I just washed my hands,” “The jar lid is greasy,” or “I am neither your butler nor Larry Wheels” only work for so long. No matter how hard you try to save face, people will eventually look into your eyes and see your sorry soul.
The day your grip strength starts becoming a problem in your workouts is the day you have entered the pro territory. As you gain experience, get stronger, and lift heavier, your grip might start giving out at knee level while deadlifting.
Also, Check-Out: Deadlift – Exercise Guide
A grip failure while deadlifting should bring you both – joy and sorrow.
You should be joyous because you are finally strong enough to have a grip problem and sorrowful because it takes time to build grip strength – meaning you will be stuck on a plateau for a while.
If your grip gives up before your target muscle, know that you are getting stronger. It is also one of the most common yet unspoken phenomenons in the fitness industry.
The Instagram fitness celebrity you see deadlifting 585lbs will tell you the importance of wearing a weightlifting belt and using lifting straps, but they will never tell you the role of grip strength in a deadlift. We do not mean this in the sense that they are trying to hide something. The truth is – talking about grip strength is not sexy enough for Instagram.
If you want to improve your physique, you need to work on every aspect – from muscle composition and symmetry to grip strength.
You might be able to add to your deadlift by using lifting accessories like straps, but your grip will eventually become the limiting factor.
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Breaking Down Grip Strength
To begin with, grip strength is not limited to hand strength. It includes everything from the muscle near the elbow down to your fingertips. Fun Trivia: 35 forearm and hand muscles are involved in moving the fingers.
The majority of muscles used during grip work begin between the elbow and upper portions of the forearm bones (ulna and radius) and go down into the thumb or fingers (phalanges).
On top of this, the scope of grip strength extends far beyond deadlifts. It is required for almost every physical activity and more so for every sport. Doing laundry, driving a car, wrestling, playing badminton, cricket, golf, and tennis; all need good grip strength.
Grip Strength Has More To It Than Meets The Eye
In 2015, the international Prospective Urban and Rural Epidemiological (Puree) researched 140,000 adults over four years and found that there is a significant relationship between a decrease in grip strength and an increase in the risk of cardiovascular disease
A paper published in the American Journal of Preventive Medicine conducted in 2015 concluded that people with a lower grip strength were more likely to be diabetic or record higher blood pressure.
The sports science journal Shoulder & Elbow published a study in 2016 that concluded there is a strong correlation between grip strength and lateral rotator strength. The study stated that “Each 11-pound decrease in grip strength throughout the study was linked to a 17% higher risk of dying from heart disease, a 9% higher risk of stroke and a 7% higher risk of a heart attack.”
Types of Grip Strength Exercises
There are four main types of grips that we use in our workouts and day-to-day life. Each of these forms engages different muscles and hence requires different training techniques.
1. Crush
It is the act of closing fingers against resistance. When most people think of grip strength, they think about crushing exercises using grip strengtheners.
Although crushing exercises get you the macho-man handshake, it does close to nothing for your deadlift. To crush a deadlift, you need to have monster strength in at least one of these grips: overhand grip, hook grip, or mixed (over-under) grip.
Since a crushing exercise only lasts for a few seconds, it is not the best choice for building grip strength for a deadlift. TuT (time under tension) is a crucial factor in building grip strength. If you want to develop your grip strength, you would be better off performing exercises where TuT is substantial.
To put it precisely – if grip workout was a love-making session, you want to be a brown antechinus and not a jackrabbit.
Related Read: How To Increase The Time Under Tension To Maximize Your Gains
2. Pinch
Make an alligator mouth with your hands and chomp down on weight plates. This grip tends to be a lot more stress/work on the thumb. You cannot afford to miss pinching exercises if you want to improve your grip strength.
3. Support
Supporting includes lifting something where your fingers take the majority of the load. These exercises test your ability to hold resistance for extended periods.
4. Extension
If you did not notice, all the three types of grip exercises mentioned above are contracting movements – meaning you need to pull your fingers towards your palms to perform the exercises.
The human hand has evolved to be great at grabbing and holding onto things, so the muscles used in extension exercises are not usually as strong as the flexion muscles.
For balanced grip strength, you need to add extension movements to your exercise arsenal.
5. Bonus: Wrist Work
When it comes to arm, forearm, or grip strength training, wrists usually get a step-motherly treatment.
Little do people realize that the wrist is where the magic happens – if you know what we mean.
Wrist strength, mobility, and stability play a crucial role in your upper body strength. To transfer energy from the body through the hands, you need to make sure every link in the chain is strong.
Remember the stuck jar example in the opening paragraph of this article? You can never open a jammed jar with puny writ strength.
How To Test Your Grip Strength
Before you start working on your grip, you should know your current grip strength level. Your grip strength result can act as a benchmark against which you can gauge your current strength and track your progress.
For the grip strength test, you will need a handgrip dynamometer to measure the maximum isometric strength of the hand and forearm muscles. Here is the dynamometer we recommend.
Perform at least three squeezes on each hand to get an accurate reading.
If you want a better reading of your grip strength, you can take a pinch strength test in addition to the handgrip dynamometer test. A pinch strength test measures the maximum isometric strength of the hand and forearms muscles when performing a pinching action.
According to numerous pinch stress tests conducted across different age ranges, fitness levels, and athletic ability, a scorecard for adults (in both kgs and lbs) was produced:
Excellent: >141lbs ( >64kg)
Very good: 123-141lbs (56-64kg)
Above average: 114-122lbs (52-55kg)
Average: 105-113lbs (48-51kg)
Below average: 96-104lbs (44-47kg)
Poor: 88-95lbs (40-43kg)
Very poor: